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5.0 from 1,122 votes

Lentil Kale Soup

Lentil Kale Soup is a hearty vegan recipe that is easy to throw together with green lentils, onions, celery, carrots and kale - 13 grams of protein/serving!

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 servings
Calories: 221 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 garlic cloves minced
  • 2 large carrots chopped
  • 2 celery ribs chopped
  • 1 ½ cup dried green lentils
  • 1 teaspoon cumin
  • ½ teaspoon Coriander
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper
  • 6 cups low sodium vegetable broth
  • 2-3 cups kale destemmed, roughly chopped

Instructions

    Cup of Yum
  1. In a large pot, heat olive over medium high heat. Add onions and cook until translucent, about 3-5 minutes. Add the garlic, carrots and celery and cook for an additional 2-3 minutes.
  2. Add the green lentils, cumin, coriander, salt and pepper and cook with the vegetables to lightly toast the lentils, about 5 minutes. Add vegetable broth and bring to a boil; reduce heat and then simmer on low for 30 minutes until the lentils are cooked and the broth thickens.
  3. Stir in the kale and continue to simmer until the kale wilts, about 2 more minutes.
  4. Remove from heat and serve immediately.

Notes

  • Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
  • Freezing Instructions: You can also freeze the soup for up to 3 months. I recommend freezing it individual portions for easier thawing. To re-heat, thaw in the fridge overnight and microwave until heated through. Or simply microwave straight from the freezer until heated through.
  • Substitutes: For best results, follow the recipe as is. However feel free to add additional vegetables to the soup and substitute the kale with spinach if you'd like.

Nutrition Information

Calories 221kcal (11%) Carbohydrates 36g (12%) Protein 13g (26%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 1355mg (56%) Potassium 637mg (18%) Fiber 15g (60%) Sugar 5g (10%) Vitamin A 6146IU (123%) Vitamin C 32mg (36%) Calcium 75mg (8%) Iron 4mg (22%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 221

% Daily Value*

Calories 221kcal 11%
Carbohydrates 36g 12%
Protein 13g 26%
Fat 3g 5%
Saturated Fat 1g 5%
Sodium 1355mg 56%
Potassium 637mg 14%
Fiber 15g 60%
Sugar 5g 10%
Vitamin A 6146IU 123%
Vitamin C 32mg 36%
Calcium 75mg 8%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.